Bone Broth Diet

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In the ever-evolving landscape of wellness and nutrition, the Bone Broth Diet has emerged as a trend that harks back to ancient traditions while capturing the attention of modern health enthusiasts. Beyond its culinary merits, bone broth has gained popularity for its potential health benefits, ranging from aiding digestion and promoting joint health to supporting weight loss.

Made by slowly simmering animal bones with water, this vitamin-filled broth contains minerals and connective tissue believed to improve digestive function, help joints and mobility, boost weight loss, and make your skin more radiant. Many fitness-conscious celebs like Halle Berry, Gwyneth Paltrow, and Salma Hayek have sung the praises of drinking bone broth over the years, as this watery soup-like beverage has proven to pack a real punch in the nutrient department.

This article delves into the essence of the Bone Broth Diet, exploring the science behind this age-old elixir’s purported advantages, and practical insights into incorporating it into a balanced and nourishing dietary regimen with a sample bone broth diet meal plan. Whether you’re a seasoned wellness aficionado or simply curious about the latest dietary trends, join us as we unravel the captivating world of the Bone Broth Diet.

So, should you be drinking bone broth?

Let’s see.

What is the bone broth diet?

Developed by the leading nutritionist and naturopathic physician Dr. Kellyann Petrucci, the bone broth diet plan is a regime that combines the Paleo diet with intermittent fasting.

The broth can be made with many animal bones, including chicken, cow, sheep, or fish, depending on your taste. Vinegar is sometimes added to help break down the tissue and release healthy minerals from the marrow.

What results is a flavourful broth that can be stored in the fridge for a week or kept in the freezer for up to three months?

How to do the bone broth diet

A bone broth cleanse typically runs in a 21-day cycle where a Paleo diet filled with whole, unprocessed foods is followed for five days, followed by two days of fasting. During this time, you drink up to three cups of bone broth daily, and soy, gluten, grains, and sugars are to be avoided.

Sample bone broth diet plan (5:2)

The original bone broth cleanse was based on a 5:2 intermittent fasting plan incorporating the Paleo diet.  

In other words, eat the menu below for five days and drink only water, bone broth, and zero-calorie drinks for the remaining two days.

The two fasting days can be together, but you may find the plan easier to follow if you fast on non-consecutive days. The cycle is then repeated for three weeks (21 days).

Sample meal plan:

Sign up for Fasting Kompanion to incorporate it into your intermittent fasting regime.

Bone broth diet while intermittent fasting

One of the best aspects of intermittent fasting is that you don’t need to count calories, and you can enjoy the foods you like during the times you eat.

That said, there are ways to boost your health and intermittent fasting regime and see quicker weight-loss results by incorporating other diets, such as paleo and the bone broth diet plan.

The obvious question is, will drinking bone broth break your fast? Unfortunately, the answer is yes, as it does contain collagen and calories.

However, a bone broth cleanse is designed to work alongside intermittent fasting, and rather than partaking in shorter fasts like 16:8, you fast for longer and only consume water and bone broth during your fasting window. By doing this, you benefit from the health advantages of drinking bone broth and of a longer fast.

Ultimately, although you do consume a small number of calories during your fasting period, the potential health benefits of following a bone broth diet make it a wise consideration for many on an intermittent fasting plan.

What are the benefits of a bone broth diet?

• Joint health: Rich in collagen, gelatin, and amino acids, bone broth may promote stronger joints, improved flexibility, and reduced joint discomfort.
• Muscle support: High protein content in bone broth can aid in muscle repair and growth, making it beneficial for individuals leading active lifestyles.
• Digestive support: The gelatin in bone broth may enhance nutrient absorption by promoting a healthier gut lining and facilitating nutrient uptake.
• Nutrient-rich: Bone broth is a potent source of essential nutrients like minerals (calcium, magnesium, phosphorus), amino acids, and gelatin, which can support various bodily functions.
• Skin and hair health: The collagen content in bone broth might promote healthier skin, hair, and nails, contributing to a more youthful appearance.
• Hydration and electrolyte balance: The mineral-rich composition of bone broth can help maintain proper hydration and electrolyte levels in the body.
• Supports immune system: Amino acids in bone broth, such as glutamine, may play a role in supporting the immune system and overall immune function.
• Weight management: The high protein content and potential satiety effects of bone broth may aid in weight management by reducing appetite and supporting a feeling of fullness.
• Anti-inflammatory effects: Certain compounds in bone broth, like chondroitin sulfate and glucosamine, may have anti-inflammatory properties, benefiting individuals with inflammatory conditions.

To sum up

The bone broth diet offers many potential health benefits, especially when practiced together with an intermittent fasting plan. However, it’s important for you to consult with a healthcare professional before making significant changes in your diet.